Tips to Ease Your Back Pain

Do You Suffer With Back Pain?

Suffering with back pain can be anything from a slight annoyance to chronic pain that can be debilitating. So I want to share with you some tips that will help ease your back pain.

This tips have been tried and tested by hundreds of our customers and by myself too, when I suffered a prolapse disc and had several months of chronic pain.

I used to get up every morning having had little sleep due to back pain, I relied on painkillers to get me through the day and I couldn’t do the simplest daily tasks.

I also suffered with terrible sciatica and had endless appointments to the chiropractor, physiotherapist, back pain clinic and to see a back specialist.

Throughout my journey I learned so much about my body. What worked to ease my back pain, what things aggravated it, what other areas of my body compensated.

So now I want to share these tips to help you ease your back pain.

It was a really difficult time for me. But I am thankful for the experience as it allowed me to become the person I am today and helped me decide on my life purpose. Which is to help other people to live a healthier, better life, free from pain!

Tips To Ease Your Back Pain

1. Keep Moving

Stay as active as possible and try to go about your day-to-day life as much as you can. 

Practice simple mobility exercises that will help keep your joints and muscles moving freely and easily.

Resting for long periods makes back pain worse! So try and limit the amount of time you spend in a seated or laid down position (unless sleeping) 

2. Use Hot and Cold Compresses

When the pain is intense or as soon as you injure yourself apply a cold compress. This will help to reduce the swelling and decrease inflammation. You could use an ice pack or a bag of frozen peas, but do not apply direct to skin. Do this several times throughout the day 10mins on, 20mins off. 

Continue for a day or two then use a heat compress, a hot water bottle or a heat pack.  Applying heat helps to heal the effected area through improving blood circulation and improving the flexibility and movement of the muscles. Same again do this several times a day for a few days.

3. Maintain a Good Posture

Be mindful of your posture when sitting or standing. Check out our video’s in the knowledge centre of our website about how to sit and stand with the correct posture. Also avoid sitting or standing for long periods. If working at a desk, maybe consider a sit to stand desk. 

4. Try to Relax

Back pain can be linked to stress and tension, so having coping mechanisms in place for dealing with stress is a must. Things like meditation, Yoga or other mindful practices are great. Also consider therapies such as massage to release muscular tension too.

5. Try to Sleep in a Good Supportive Position for Your Body

Sleeping on your back or side are better options. But if you sleep on your side, try sleeping with a small pillow between your knees to maintain good alignment and ease back pain. If possible, try and avoid sleeping on your tummy.

6. Improve your Core Strength

Pilates exercises are a great way to do this. They are safe and effective and can be adapted to suit all levels and abilities. 

My own Pilates practice was the key to my recovery. Not only did I improve my core strength but I also improved my posture, mobility and flexibility enabling me to move and feel better than I had in years. 

The benefits from Pilates are endless. Not only are you getting the physical benefits but you also receive the mental benefits. It’s a great way to calm and relax the body and mind.

Hope you’ve found these tips to ease your back pain useful.

Please let me know how you get on if you implement these back pain tips into your daily life.

Also reach out if you need any help and guidance with this, as we love helping people like yourself to reduce and in so cases banish back pain for good.

We have options to suit everyone from our Live online or studio based Pilates classes to our new On-Demand Pilates membership too.

For more information check out our website